Manage Stress With These 10 Tips
Stress is the world’s number one killer. It has been attributed as one of the primary causes of life- threatening medical conditions and has pushed many people to make questionable, often fatal decisions.
But like it or not, stress is your constant companion. There are many triggers of stress in every facet of life. You cannot avoid stress, but you can manage it.
Here are the 10 best ways to manage stress:
- Exercise Regularly. Doctors are unanimous in prescribing exercise as the best way to manage stress. Exercise releases endorphins, the “feel- good” hormones. This is why many of the leaders in the world of business and politics prioritize exercise first thing in the morning.
Exercise also regulates blood sugar, maintains healthy blood pressure and strengthens the immune system. It is also a great way to relieve tension and clear the mind.
- Eat Healthy. When you eat healthy food, you give your body the nutrients, vitamins and minerals it needs to function properly. Junk food or those processed with refined sugars, high fructose corn syrup and artificial flavoring are associated with various health conditions.
These health conditions include high blood pressure, diabetes, strokes, obesity and certain types of cancer. Foods that are high in sugar will create massive swings in your blood pressure and affect your mood. Processed foods have also been linked with mental illness.
- Get Enough Sleep. Sleep in an overlooked component to health and fitness but it could just be as important as exercise and diet.
You should get at least 8 hours of sleep every night. This assures your body and mind are well- rested and recovered for the following day’s activities. If you lack sleep, your ability to focus and work through solutions for pending problems will be seriously compromised.
- Do Not Over-Indulge. It is perfectly fine to go out on a night on the town with some friends. But be mindful on the extent of your revelry.
Drinking alcoholic beverages is a favorite way to de-stress by adults. But alcohol can impair your judgment. You could be enticed to participate in adventurous sexual behavior. Before you know it, you are exhibiting signs of HPV which leads to more stress.
Moderate the way you indulge. No matter how much you drink or revel, the stressors will still remain unless you address them.
- Spend Time with Your Family. In times of stress, it will benefit you to seek positive reinforcement. This is especially true if you have children.
Take them to the park, play catch, have a slice of pizza and ice cream or watch a movie. When it feels like the world is against you and that it is an evil place, your children will make you realize life is still worth fighting for.
- Avoid Toxic People. If times are getting particularly stressful, the last thing you need is more toxicity. Unfortunately, everyone has at least one toxic person in their lives.
The reality is there is more than one toxic person in our life. They could be family members, childhood friends, school mates, people in the office or associates. No one needs negative behavior or attitude that brings other people them.
- Own a Pet. There are 2 great things about pets that in many ways make them better than people:
- They will stay loyal to you.
- They will love you unconditionally.
This is why many stress- relief centers or practices involve the use of animals especially dogs and cats. Is there any wonder why cat videos are the most popular videos on YouTube?
- Go Outdoors. If you’ve spent the week cooped up in an office, a classroom or any place that has 4 walls take a change of scenery and go the great outdoors instead of Facebook.
Take a long, leisurely hike. Go trail biking. Why not row your boat down the stream? Whatever it is, take it outdoors. Shut down technology and breathe the fresh air, get awed by the scenery and appreciate the beauty of Mother Nature.
- Take Up a Creative Hobby. Do you ever hear voices in your head when you are trying to sleep? These are what psychologists call “white noise”. They manifest your anxieties, fears, doubts and self- limiting beliefs. They will also leave you with many sleepless nights.
The best way to shut off the white noise is to take up a creative hobby such as music or arts and crafts. Creativity stimulates a different part of the brain than the one you use when solving problems at work or school. It helps you relax and pre-occupies your mind with new brain activity.
- Find Your Spirituality. If you can’t manage stress physically, emotionally, mentally, perhaps the root cause is your spirituality.
There are times when everything we do seems to fall short at resolving issues and problems that we begin to question the purpose of our suffering. Sometimes the answer goes deeper than any business theory or mathematical equation.
People will often go find their spirituality to find affirmation in who they are; and what they need to do to achieve their purpose for being.
Stress should not discourage you from exploring life to the fullest. You should always dictate how you want to live your life and not be scared of its many mysteries. If you learn how to manage stress, you will realize that the best experiences have yet to be discovered.
The Many Benefits of Regular Exercise
The saying “An apple a day keeps the doctor away” is no longer relevant in today’s age where technology has given you more things to do in the same amount of time.
People are more stressed out and become prone to adapt unhealthy habits. As a result, global obesity continues to rise to coincide with the rising number of cardiovascular related diseases. One of the best ways to stay healthy is to exercise.
It’s time for people to realize that exercise will benefit you in more ways than one. Here are the many benefits you get from regular exercise:
Exercise makes you move and movement requires coordination between your Central Nervous System (CNS), muscle tissues, bones and supporting tendons.
The more you exercise the more energy you create from stored calories. Exercise triggers this entire chain of events that helps your body become more efficient and functional.
Regardless of the type of exercise you do, you will build strength. It’s not just muscular strength. Even your bones, tendons and ligaments become stronger which lowers your risk of getting osteoporosis as you get older.
As your muscle becomes stronger, it develops the characteristics that allow it to accommodate greater work load. You build bigger, fuller and more toned muscles!
Exercise stimulates different neural pathways that become more efficient the more you train them. The end result is better overall functionality.
Your day-to-day activities such as walking, sitting, picking objects from the floor, carrying a bag on your shoulders, playing with your kids become easier and pain-free.
Increased physical activity also improves the efficiency by which your organs function. This is called metabolism. As your metabolism increases, you burn more unwanted body fat. Thus, exercise helps you maintain a healthy weight.
Medical Health Benefits:
Excess glucose or blood sugar is stored as body fat and exposes you to the risk of developing type II diabetes. Exercise increases insulin sensitivity.
This means consumed carbohydrates are more readily stored as glycogen or muscle energy in muscle tissue. With regular exercise, you are able to convert stored glucose into energy.
Your heart is a muscle. If you don’t exercise your heart, it will get weaker. Regular exercise will reduce your level of Low Density Lipo-Proteins or LDL, the bad cholesterol and protect you from cardiovascular disease, heart attacks and strokes.
Exercise improves overall blood circulation. Your vital organs consistently receive nutrient-rich blood and oxygen which improve overall function. This also enhances the way your immune system functions which is why people who exercise regularly hardly get sick.
Mental Health Benefits:
With improved blood circulation, your brain is able to perform at its best. Regular exercise improves your level of cognition, increases mental alertness and reduces your risk of memory loss.
Studies have consistently shown that regular exercise can stave off dementia, Alzheimer’s Disease and other forms of mental illness.
Why do you think the most successful and iconic people in business and politics today always take time to exercise? In fact, it is the first thing they do in the morning.
This list of fitness early risers includes Sir Richard Branson of Virgin Group, Tim Cook of Apple, Jeff Bezos of Amazon and US President Barack Obama.
This is because exercise makes you feel good! In addition to exercise’s ability to improve cognition, it also releases mood- enhancing endorphins that helps get their day off to great start. Doctors have long prescribed exercise as the most effective way to manage stress.
There are also numerous studies that show exercise helps counter the effects of depression and lowers the risk of suicide.
Finally, when you are more attuned with what your body can do, you develop greater confidence. Of course, as you build muscle and burn fat, you start to feel more confident about the way you look. It’s easier to buy clothes that fit well and you will notice more people are appreciative of your physical changes.
How Much Exercise Do You Need?
Unless you are a competitive athlete, you don’t have to exercise more than 4 days a week. 4 is a good baseline number because it leaves only 3 days in a week for inactivity.
In terms of duration, the old benchmark of 30 minutes per day of light activity may not as effective to maintain overall health and fitness. Try to put in at least 1 hour of exercise which includes 30 minutes of strength training, 20 minutes of cardiovascular activity and 10 minutes of stretching.
Find time in the day to exercise. It does not have to be at a gym. You can exercise in the park or in your own home. If you love your life, take time to care for your health. Exercise is an investment that will pay out continued dividends over the course of your life.
At What Age Should Girls Start Using Makeup?
Wondering what’s the right age for your sweet little princess to start using makeup? Experts as well as parents have been trying to find out the appropriate age for young girls to wear makeup so that it doesn’t look overdone and gives a natural touch. If your daughter wants to look good at school without the use of excessive makeup, she is never too young for that. It’s just a matter of applying the right amount and type suited to her specific age range. Refer to the below chart for the best makeup type and techniques that can be applied to have an exceptional look.
- If your little girl is as young as 10 years old or below and insists for makeup, you can help her with a light lip-gloss and a tiny bit of tubing mascara (age bracket for using mascara would be 7 to 10 yrs). That would be just the fine selection of cosmetics for her tender age to give her a natural and enhanced look and to make her happy.
- For an age range from 11 to 14 years, she can use an eye primer, a lip-gloss or a soft lipstick as well as a concealer. Applying thin eyeliner over her upper lash line on both eyelids will define her eyes bringing out her best features. She can use a little bit of blush too and tubing mascara which doesn’t overload the eyelashes. Instead it envelops each hair giving her eyelashes a long and beautiful look to make her feel like a doll.
- For an age group of 15 to 17 years, any makeup can be worn making sure not to apply too much of it. While wearing a lipstick, preference should be given to subtle and pastel shades and do not gravitate towards dark colors. Opt for nudes rather than bold colors to have a casual yet polished appearance.
- If your sweetheart is 18 yrs or above, she can go for whatever cosmetics she wants. After all she is an adult now! However, she should make sure to avoid too much of it and wear the most appropriate shades depending upon the kind of gathering she has to attend using her common sense. For instance, day time makeup is generally subtler than evening or night time. The aim is to look naturally attractive, flawless and charming without making your makeup noticeable.
Other Important Things to Consider
First and foremost, for your particular age and skin type, devise out what types of cosmetics will be most appropriate to wear. The best tubing mascara lasts longer, is slightly thinner than regular mascaras and easy to apply. This makes it a perfect choice for you. Other than that, take good care of your skin by keeping it clean with the help of a high-quality face wash using it twice daily. Drink lots of water daily to keep your skin hydrated and use a moisturizer to avoid dryness and breakout. Exfoliate your skin at least once a week to remove the deposition of dirt and oil over the skin surface to keep it healthy and smooth. Consider exfoliating your lips as well and keep your teeth clean for a gorgeous smile to enhance your beauty. Dress well and incorporate healthy eating habits while also taking proper sleep and focus on early morning exercise for healthy mind and body to make you feel fresh and energized all day long.